Fasting is one of the most powerful, natural ways to promote healing, reduce inflammation, and restore balance in the body.

Whether you're recovering from injury, dealing with chronic pain, or simply trying to feel and function better, understanding fasting can be an important part of your wellness journey.

Types of Fasting

There are several ways to fast, depending on your goals and health status:

Intermittent Fasting (IF)

Cycling between periods of eating and fasting. Common methods include:

  • 16:8 – Fast for 16 hours, eat during an 8-hour window

  • 18:6 or 20:4 – Longer fasting periods with shorter eating windows

  • OMAD (One Meal a Day) – Eat one meal within a 1–2 hour period

24-Hour Fasts

  • Eating once per day, or fasting from dinner to dinner, 2x per week (Brad Pilon’s approach).

Extended Fasting (48–120+ hours)

  • Multi-day fasts to trigger deeper healing processes like autophagy and stem cell activation.

  • Should be medically supervised if longer than 72 hours.

Alternate-Day Fasting

  • Eat normally one day, then consume little or no calories the next.

Fasting-Mimicking Diet (FMD)

  • A 5-day reduced-calorie, plant-based diet designed to mimic fasting benefits while still eating small amounts of food.

Benefits of Fasting

Reduced Inflammation & Pain Relief

  • Lowers inflammatory markers and gives the digestive system a break.

Improved Insulin Sensitivity

  • Supports blood sugar regulation, helpful for prediabetes and metabolic health.

Hormonal Balance

  • Increases human growth hormone (HGH)

  • Lowers insulin

  • Reduces cortisol (when practiced properly)

Autophagy (Cellular Cleanup)

  • Recycles damaged cells → supports healing, brain health, and longevity.

Mitochondrial Efficiency

  • Cells become more energy-efficient → better stamina and recovery.

Mental Clarity & Focus

  • Reduces brain fog and may enhance cognitive performance.

Weight Loss & Fat Burning

  • Encourages fat burning as the body shifts from glucose to stored energy.

Fasting Timeline: What Happens in Your Body?

Hours Fasted What’s Happening in Your Body
0–4 Hours Blood sugar rises from eating. Insulin elevated to store glucose.
4–12 Hours Insulin begins to drop. Body shifts from glucose to fat for energy.
12–16 Hours Fat burning increases. HGH rises, supporting muscle preservation.
16–24 Hours Autophagy begins. Cells clean up damaged proteins. Mental clarity improves.
24–48 Hours Insulin very low. Autophagy intensifies. Body shifts into repair mode. Growth hormone surges (up to 5x baseline).
48–72 Hours Inflammation drops dramatically. Stem cell regeneration begins. Deep detox and tissue repair.
72+ Hours Immune cells may reset. High cellular repair and fat adaptation. Requires medical supervision.

A Word of Caution

Fasting is powerful but not for everyone.
Avoid or consult your healthcare provider if you are:

  • Pregnant or nursing

  • Living with an eating disorder

  • Diabetic or taking certain medications

  • Considering fasts longer than 48 hours (should be supervised)

Interested in Incorporating Fasting Into Your Wellness Plan?

At Sheaffer Chiropractic Clinic, we believe in a whole-body approach to health — and fasting may be a valuable part of that. We can help you integrate it safely into your care plan, whether you’re:

  • Recovering from an injury

  • Seeking pain relief

  • Working toward a healthier, more energized lifestyle

Contact us to learn how fasting can support your healing journey.

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